CrossFit South Brooklyn

Established 2007

Yoga for Athletes

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With change and uncertainty hovering, now is a good time to give your body and mind some extra care. In this class we incorporate basic yoga poses, passive stretching, active range of motion work, restorative movement flows, as well as some breathwork and mindfulness practice.

All are welcome and no previous yoga experience is necessary. Give yourself this hour to get away from the updates, quiet the chatter, and focus on the present moment. Enjoy it as a recovery day from your other workouts or as an opportunity to connect with our community. And use it to chip away at improving your mobility and joint health so eventually you can get back in the gym and kick ass!

We sometimes use a blanket, foam roller or yoga block, and band/strap/towel/belt as assistance props for this class. If you don’t have any of those things… no problem, we’ll make it work! Can’t wait to see you.

Days & Times

Thursdays at 7am on Zoom (link to zoom room and password posted every day on the blog)

Sign up via the Zen Planner app!

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Fit55+

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Fit 55+: Staying Strong, Mobile, and Able

What is Fit 55+?

Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

  • Build muscular strength and joint integrity
  • Increase and maintain bone density
  • Improve cardiovascular function
  • Improve pulmonary function
  • Improve balance, coordination, and mobility
  • Reduce your risk of falling (and be more resilient in case you do)
  • Maintain independence and improve quality of life

Who is this class for?

Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?

A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise. From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and body weight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour. Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Schedule

Tuesdays and Thursdays at 11am

Pricing & Sign-Up

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CrossFit Kids Programs

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Welcome to our CrossFit Kids page! You can find details about the programs we are currently offering below, but if you have any questions, please feel free to email our CrossFit Kids Director -Coach Lynsey at cfsbkkids@gmail.com

CROSSFIT YOUTH GROUP CLASS

Our CrossFit Youth Class aims to provide a safe, effective and inclusive training environment for our kids. With a constantly varied approach to our classes and access to an abundance of equipment, the kids at CFSBK get to learn that fitness is fun! Our program provides the opportunity to explore functional movements through various means including age appropriate weightlifting, gymnastics, calisthenics, and games! So, whether your kid is looking to develop strength, speed or social skills, you should check out our CrossFit Youth Class!

Schedule: Monday’s and Wednesday’s @ 4.30pm – 5.30pm
Location: CrossFit South Brooklyn
Age: 10 – 17
Capacity: 8 Kids
Price:
Single Drop In – $35
10 Class Card – $300
*Memberships for this class are not available online. If you are interested in joining this class, please email our CrossFit Kids Director – Coach Lynsey at cfsbkkids@gmail.com

CROSSFIT KIDS VIRTUAL CLASS

The virtual version of CrossFit Kids! This virtual class creates a stimulating environment for fitness through age appropriate exercises, virtual games and fun! Classes typically include warm – ups, strength building exercises, conditioning, and plenty of opportunities for virtual social interaction. We occasionally use Dumbbells or Kettlebells in our workouts, so if you have access to those – great! If you don’t, don’t worry, but you may lose various household items to your kids during this hour!

Schedule: Tuesdays and Thursdays @ 4.30pm
Location: CFSBK Zoom Room (Password: CFSBK)
Age: 7 – 12
Price:
Virtual Kids Class Drop In – $15
Virtual Kids 10 Class Card – $150

 

LOGGING IN AND RESERVING A CLASS:

Parents/Carers will need to create an account for their child in Zen Planner which you can then use to purchase memberships and pre – register for class. When doing so, be sure to purchase a membership under the heading Kids/Teens @ Home (Virtual) if you are signing up for the virtual class.

You will also need to sign up and download the Zoom app to whatever device you’re using.

RSVP Instructions

  • To log in to your Zen Planner (ZP) account we strongly encourage you to download the member app; however, you can also go here to sign in.

  • Once you log in, the page will default on your Profile page. Any active memberships will be displayed here.

  • To register for a class you will go to Calendar and click into the class you want to reserve. If you have a membership that can be applied towards this class the blue “reserve” button will appear on the right side of the page. Clicking this button will add you into the class with your membership.

  • If you do not have a membership that is eligible for this class, please reach out and we’ll help troubleshoot.

  • If you want to see the classes you are registered for you can view this on the calendar or on your profile page. Classes you are reserved for will display with a star on the class. Or if you go to your profile page, under reservations to see them all displayed in list view.

  • Members will be allowed to register for classes up to 7 days in advance. Members also have the option to cancel the class via ZP without penalty as long as it’s 6hrs before class starts.

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Physical Therapy

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Physical Therapy with Coach Katie

Katie brings a collection of experiences to the table, combining 5 years on the coaching floor, 4 years in the clinic, as well as 4 years on the ActiveLife staff as a one on one programming coach for injury and performance. An athlete herself, Katie understands the considerable amount of hard work it takes to reach big goals, as well as the psychological toll an injury can take. If there is one major lesson that Katie has learned over the years, it is that with proper guidance through the rehabilitation process, one does not need to put their life on hold due to an injury.

Coach Katie believes that training individuals to return to sport is an art. It is a systematic, objective process that is tailored to the individual. When participating in one of her rehabilitation programs, it becomes no question whether or not you are ready to deadlift, run, or press a barbell overhead. It will be clear, because her system determines benchmarks to progress you every step of the way.

Her area of expertise ranges anywhere from the weekend warrior, to Sanctionals/Games level CrossFitters, Pro Strongman athletes, competitive powerlifters/weightlifters, and adaptive athletes. All in all, Katie is excited to have found the best of both worlds, where she is able to help people of all ages and abilities bridge the gap between rehabilitation and lifelong wellness/fitness.

Physical Therapy Consult

    • One on one 60 min session
    • A full body movement assessment (passive and active)
    • Hands on treatment to address imbalances
    • Refinement of movement quality
    • Movement modifications/scaling options for group class (if necessary)
    • Follow up email summarizing assessment results, corrective exercise prescription , including 2 warmups/cooldowns specific to address limitations!

Pricing:

  • Physical Therapy Consult: $160
  • 5 Pack: $700 ($140 per session, includes consult)
  • 10 Pack: $1,300 ($130 per session, includes consult)

Sign Up!

Injury Prevention/Rehab Programming

If you find yourself skipping out in the gym due to nagging aches and pains, then this program is the right fit for you. Building a stronger, more resilient body takes time and consistency. With guidance from coach Katie, you can progress towards your goals while also nursing an injury.

  • 4-5x/week programming, 60min-2 hours depending on individual
  • Corrective exercises combined with strength training to address movement limitations
  • Thoughtful conditioning pieces to help facilitate the healing process while also helping you stay in shape
  • Weekly video review/movement feedback via TrueCoach

Pricing:

  • Level 1 Package: $360/month
    • Physical therapy 1x/month ($140/session)
    • 4-5x/week strength and conditioning programming ($220/month)
    • Open Gym Membership required
  • Level 2 Package: $480/month
    • Physical therapy 2x/month ($130/sesion)
    • 4-5x/week strength and conditioning programming ($220/month)
    • 15% open gym discount (price not included)
  • Level 3 Package: $700/month
    • Physical therapy 4x/month ($120/sesion)
    • 4-5x/week strength and conditioning programming ($220/month)
    • 25% open gym discount (price not included)

Sign Up!

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Massage Therapy

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In our never-ending quest to be your one-stop fitness shop, we’re very happy to offer massage therapy with Leah DeCesare, LMT!

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Thursday: 3pm to 8pm
Saturday: 3:15pm to 7:30pm
Sunday: 1:30pm to 7:30pm

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $60
60 minutes: $115
90 minutes: $165

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

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